Achilles Tendinitis (Source:www.mayoclinic.com)

The signs and symptoms of Achilles tendinitis often develop gradually.

They include:

• Dull ache or pain when pushing off your foot during walking or when rising on your toes
• Tenderness over your Achilles tendon
• Stiffness that lessens as your tendon warms up
• Mild swelling or a "bump" on your tendon
• A crackling or creaking sound when you touch or move your Achilles tendon - PRESENT
• You may notice that the affected tendon is sore when you get up in the morning or after you've rested, improves slightly once you start moving around, and then worsens again when you increase your activity level -PRESENT
  

A number of other factors can cause Achilles tendinitis, including:

• Improper conditioning --Achilles tendinitis is most common among athletes whose bodies aren't properly conditioned for their sport or activity. Inadequate flexibility and strength of the calf muscles can contribute to overload of the tendon. Frequent stops and starts during the activity, as well as activities that require repeated jumping — such as basketball or tennis — also can increase your risk of Achilles tendinitis.
  
• Too much, too soon (GUILTY) --Achilles tendinitis resulting from overuse can occur when you begin a new exercise regimen. If you're just beginning a new exercise program, be sure to stretch before and after exercising, and start slowly, increasing your activity over time. Don't push yourself too quickly. If you're a runner, excessive hill running can contribute to Achilles tendinitis.
  
• Flattened arch (PRESENT) -- Flattening of the arch of your foot (excessive pronation) can place you at increased risk of developing Achilles tendinitis. This is because of the extra stress placed on you Achilles tendon when walking. If you have excessive pronation, be sure to wear shoes with appropriate support to avoid further aggravating your Achilles tendon.
  
• Trauma or infection. In some cases, inflammation of the Achilles tendon is due to trauma or infection near the tendon.

While it may not be possible to prevent Achilles tendinitis, you can take measures to reduce your risk:

• Increase your activity level gradually (hmmm..cut down BC??). If you're just beginning an exercise regimen, don't feel like you have to be marathon-ready in record time. Starting slowly will help you determine your limits and follow a sensible exercise program.
  
• Take it easy (hmm...no BC??). Avoid activities that place excessive stress on your tendons, especially for prolonged periods. If you participate in a strenuous activity, warm up first by exercising at a slower pace. If you notice pain during a particular exercise, stop and rest.
  
• Choose your shoes carefully (NEW SHOES!!). The shoes you wear while exercising should provide adequate cushion for your heel and should have a firm arch support to help reduce the tension in the Achilles tendon. Replace shoes that show excessive wear. If your shoes are in good condition but don't support your feet, try arch supports in both shoes.
  
• Stretch daily. Take the time to stretch your calf muscles and Achilles tendon in the morning, before exercise and after exercise to maintain flexibility. This is especially important to avoid a recurrence of Achilles tendinitis.
  
• Strengthen your calf muscles. Performing exercises such as toe raises, especially with a slow return to the ground after each toe raise, trains the muscle-tendon unit to withstand more loading force.
  
• Cross-train. Alternate impact activities, such as running and jumping, with low-impact activities, such as cycling and swimming.